Face Pull (Band)

A compound pulling exercise that targets the rear shoulders, traps, and rotator cuff muscles using a resistance band anchored at upper chest height.

Instructions

1. Anchor a resistance band at approximately face height to a fixed point.
2. Stand facing the anchor point with feet shoulder-width apart.
3. Hold the band with both hands at chest level, elbows bent.
4. Pull the band toward your face, bringing your hands on either side of your head.
5. Drive your elbows back and squeeze your shoulder blades together.
6. Pause briefly at the end of the pull.
7. Return the band to the starting position in a controlled manner.

Tips

• Keep your elbows high throughout the movement to maximize rear shoulder engagement.
• This exercise is excellent for shoulder health and correcting posture.
• Squeeze your shoulder blades at the end of each repetition.
• Control the eccentric phase to maximize muscle engagement.
• This exercise pairs well with pressing movements for balanced shoulder development.